CrossFit Black Ridge – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up
10 Cal Bike
15 Russian KBS
10 Cal Row
15 American KBS
200 Meter Run
15 American KBS w/ 1 Sec pause at top.
*10 min cap
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (Time)
3 SETS
35/25 Cal Bike Rnd 1
35/25 Cal Row Rnd 2
400 Merer Run Rnd 3
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-
22 minute time cap